Vegetable of the Month: Rhizomes - Gingerroot, Galangal, Tumeric
Fresh tumeric roots should have a spicy fragrance and stubby fingers
protruding from the sides of the root. Refrigerate unpeeled tumeric, tightly
wrapped, for 3 weeks.
Galangal can be sliced and used to flavor soups and stews (remove before
serving). It can also be mixed with lemon grass, chilies, shallots and garlic
into a paste that can be used to flavor rice dishes. Galangal can also be mixed
into a curry paste for similar purposes.
Peel skin from the root and gently peel the skin beneath (that closest to
the root is the most flavorful). Gingerroot can be sliced or minced (minced
gingerroot gives the most pungent flavor). Ginger is popular in Asian cuisine
where it is used both fresh and dried. Ginger can also be found crystallized,
candied, preserved and pickled.
The powdered, dried form of ginger has a more spicy, intense flavor and is
often used in baking (gingerbread, gingersnaps, ginger cookies).
Tumeric is typically boiled or steamed and then dried and ground into
powder. Use ground tumeric in fish or rice dishes. Be careful with fresh
turmeric, it will stain your hands and clothing.
Saffron (very expensive) is sometimes substituted for tumeric.
Include Rhizomes to spice your 5 to 9 A Day Plan!
- Ginger can be used raw or cooked; use sparingly at first to become
acquainted with the pungent taste.
- Chop ginger finely and sauté with garlic as a flavor base for oriental
- Add powdered tumeric to rice dishes for coloring and flavor.
- Soups and stews can be flavored with tumeric.
Ginger Smashed Potatoes with Dill
Makes 8 servings
Each serving equals two 5 A Day servings
8 red potatoes (unpeeled), washed and quartered
1 bag (16 oz) stew style vegetables
1 Tbsp salt
1 tsp fresh grated ginger
1 cup light cream
2 Tbsp unsalted butter
1 Tbsp fresh chopped dill
Place potatoes and vegetables in soup pot, cover with cold water; add salt.
Bring to boil, covered, on HIGH heat; reduce to simmer.
Simmer until potatoes are tender, 25-30 min. Drain; return potato mixture to
pot. Add ginger, cream and butter.
Smash potato mixture with potato masher or beat with handheld mixer to
desired consistency. Add dill; season with salt and pepper to taste.
Nutritional analysis per serving: Calories 271, Protein 5g, Fat 9g, Calories
From Fat 29%, Cholesterol 27mg, Carbohydrates 42g, Fiber 3g, Sodium 349mg.
Gingered Beef with Broccoli and Stir-Fry Sauce
Makes 4 servings
Each serving is equal to one and one-half 5 A Day servings
2 cups broccoli crowns (separate florets and slice stems ¼-inch)
3/4 lb lean beef cut for stir fry
3 Tbsp water
1 1/2 Tbsp cornstarch
2 Tbsp vegetable oil
1 Tbsp unpeeled fresh ginger, minced
3/4 cup low sodium stir-fry sauce
1 red pepper, cut in 1-inch pieces
1/2 cup shiitake mushrooms, stemmed
1/2 cup snow peas, trimmed